PUBLISHED: 08.08.2017

WOD:

21-15-9 Cal Row KBS 53/35 OHS 75/55

3 RDS 10 Evil Wheels 10 Hollow Rocks 10 Supermans

 

Comp Rx:

1. Barbell Conditioning  EMOMx6 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. Conditioning  AMRAP 3, Rest 3:00 21 Calorie Row 21 Erg Burpees Max Thrusters (75/55)

AMRAP 3, Rest 3:00 18 Calorie Row 18 Erg Burpees Max Thrusters (95/65)

AMRAP 3, Rest 3:00 15 Calorie Row 15 Erg Burpees Max Thrusters (115/80)

AMRAP 3 12 Calorie Row 12 Erg Burpees Max Thrusters (135/95)

Recent Largo WODs

8-21-17 WOD

WOD: 10 mins to establish a heavy PP then 7 min EMOM  3 PP @80% 10 mins to establish a heavy 3 rep BS then 7 min EMOM 5 BS @80%  

8-18-17 WOD

WOD: 3 RDS 15 PS 95/65 50 DU – Rest 5 min – Strict Pull-ups 10-9-8-7-6-5-4-3-2-1 Comp Rx: 1. Snatch 60%/2 65%/2 70%/2 (75%/1)5 2. Clean and Jerk  60%/2 65%/2 70%/2 (75%/1)5 3. Front Squat (70%/5)3 4. Conditioning 3 RFT: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

8-17-17 WOD

WOD: 5 RDS 200m Farmer’s Carry 20 Deficit Push-ups on DB 10 PJ 50/35 Comp Rx: Active Recovery

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